
m 



FOOD VALUES 



ECONOMICAL MENUS 



^ ^ 



ALICE BRADLEY 



MISS FARMER'S SCHOOL OF COOKERY 



BOSTON 



Price 25 Cents 



LESSONS IN 

FOOD VALUES 

AND 

ECONOMICAL MENUS 

ARRANGED BY 

ALICE BRADLEY 

OF 

MISS FARMER'S 

SCHOOL of COOKERY 

30 HUNTINGTON AVENUE 

BOSTON, MASS. 

1917 






These Food Value lessons and Economical Menus were 
first arranged for cla:-ses in Canteen Cookery, from the 
Massachusetts Branch of the Special Aid Society for Amer- 
can Preparedness. 

It is hoped that they will meet the need of many people 
who wish to know how much and what kind of food is re- 
quired daily, for a family, and how it may be provided at 
a low cost. 



- 



APR 28 1317 • 

©GI.A4t3ir)50 
Copyright, April, 1917 



^l^S> { 



FOOD AS AN ENERGY PRODUCER 



Food is that which suppUes energy for the activities of 
the body, materials which enter into its structure, and 
those which so regulate the vital processes as to produce 
health. 

The energy value of foods and the energy requirement 
of the body, are estimated in Calories. 
Children require 

900-1200 
1200-1500 
1400-2000 
1800-2200 
2300-5000 



Age 1-2 years 
Age 2-5 years 
Age 6-9 years 
Age 10-13 years 
Age 14-20 years 



Calories per day 
Calories per day 
Calories per day 
Calories per day 
Calories per day 



Person from 20 
When sleeping 
Sitting quietly, 1 
at meals, read- 
ing, sewing, etc. 
Light exercise, 
dressing, stand- 
ing, walking, etc 
Active muscu- 
lar exercise, 
bicycling, car- 
pentering, gen- 
eral housework, 
etc. 

Severe muscular! 
exercise. j 



to 60 years old require 
.4 Cal per lb. of body weight per hour 

.6 Cal. per lb. of body weight per hour 



1. Cal. per lb. of body weight per hour 



2. Cal. per lb. of body weight per hour 



3. Cal. per lb. of body weight per hour 



Persons from 60-70 years, ten per cent less than this. 
Persons from 70-80 years, twenty per cent less than this. 
Persons over 80 years, thirty per cent less than this. 

When this is worked out it is found that the requirement 
for one person varies from 2200 to 3500 Calories a day. 

Twenty-five portions of food, chosen from the following 
groups, will supply 2,500 Calories, sufficient for the average 
person for one day. Each group should be represented at 
least once or twice in each day's menu. 



Table showing approximate amounts of food re- 
quired to furnish 100 Calories, arranged in the order 
of their cost. 



FOODS RICH IN FAT 



Suet, 1 tablespoon 
Cottonseed oil, 1 tablespoon 
Salt pork, cube 1 by 1 by H 

inches 
Lard, 1 tablespoon 
Peanut butter, 1 tablespoon 
Butterine, 1 tablespoon 

FOODS RICH 
Corn meal, 3 H tablespoons 
Rolled oats, H cup 
Flour, li cup 
Pearl wheat, 3 tablespoons 
Cornstarch, 4 tablespoons 
Rice, 2 tablespoons 
Boston crackers, 3 

FOODS RICH 
Granulated sugar, 

2 tablespoons 
Molasses, \% tablespoons 
Raisins, 30 
Home-made jams, 

1 Yz tablespoons 
Home-made marmalade, 
1 ^ tablespoons 

FOODS RICH 



Olive oil, 1 tal>lespoon 
Bacon, 2 small slices 
Butter, 1 tablespoon 
Chocolate, H ounce 
Walnuts, shelled, 8 halves 
Heavy cream. 2 tablespoons 
Ice cream, 2 y^ tablespoons 
IN STARCH 
Macaroni, '^i cup 
Bread, 1 thick slice 
Cornflakes, 1 K cups 
Shredded wheat, 1 biscuit 
Doughnuts, 1-2 
Potato, 1 medium 
Canned corn, 3,3 cup 
IN SUGAR 
Prunes, 3-5 
Dates, 4 
Maple syrup, 

\% tablespoons 
Honey, 1% tablespoons 
Chocolate creams, 2 
Plain cake, small piece 

IN PROTEIN 



Shelled peanuts, 2 tablespoons Boiled ham, 1 small slice 



Dried peas, 2 tablespoons 
Dried beans, 2 tablespoons 
Cheese, 1 3^ inch cube 
Milk, M cup 
Roast beef, 1 small slice 



Cod or haddock, 5 ounces 
Salt cod, 3 ounces 
Eggs, 1 }i 

Chicken, edible portion, 
3 M ounces. 



FOODS RICH IN MINERAL SUBSTANCES AND 
ORGANIC ACIDS 

Cabbage, 13 ounces 
String beans, 1 quart 
Spinach, 2 quarts raw 
Crapes, 1 large bunch 
Strawberries, 1 pint 
Lettuce, 3 heads 



Potato, 1 medium 
Apple, 1 large 
Banana, 1 large 
Orange, 1 large 
Carrots, % pound 
Onions, H pound 



FOOD AS BLULDINC MATERIAL 



Protein foods supply material for the growth and repair 
of muscular tissue. Of the total calories required daily 
10 per cent to 15 per cent should come from protein. 
One gram protein furnishes 4 calories, therefore 60 to 100 
grams protein are sufficient for one person for one day. 
One large egg furnishes 7.5 grams protein; other foods 
supplying the same amount are, in order of cost : 

Rolled oats I/2 <-'iip 

Peanuts 2 tablespoons 

Dried peas or beans 2 taljlespoons 

Salt cod 2 tablespoons 

Cheese 1 ounce 

Bread 2 slices 

Beef, round, lean 1 H ounces 

Milk 1 cup 

Baked beans H cup 

Ham 2 ounces 

Flounder 1 large fillet 

Salmon 1/7 can 

Roast beef 1 small slice 

Chicken, cooked 1 K ounces 

Peas, canned 1 cup 

Beef juice 11 tablespoons 

Eight to twelve of these portions furnish sufficient pro- 
tein for one person for one day. 

One-quarter pound lean meat is enough meat to pro- 
sade for one person for one day. 



FOOD FOR THE REGULATION OF 
BODY PROCESSES 



Water and ash constituents are necessary to supply 
material for the soft and bony tissues, the red corpuscles 
of the blood, the fluids of the body, and for the regulation 
of the processes on which the nutrition of the body depends. 
The daily amounts necessary are supposed to be: 
Water — 5 pints or more 
Calcium Oxide — 0.7 gram 
Phosphoric Acid — 2.75 grams 
Iron ■ — 0.015 gram 
Other ash constituents are probably present in sufficient 
amounts in the average dietary. 

Care must be taken to supply sufficient calcium and 
phosphorus for the building of strong bony tissue in the 
growing child, hence the necessity for milk in the diet. 

1 pint milk supplies 0.7 gram calcium 

2 quarts spinach supply 0.015 gram iron 

Milk, eggs, whole grains, peas, beans, green vegetables 
and fruits, when supplied in the diet, make the calculation 
of ash constituents unnecessary. 

Fresh fruit and vegetables grouped according to cost of 
phosphoric acid and iron: 

Potatoes Apples 

Spinach String beans 

Cabbage Oranges 

Carrots Lettuce 

Vitamines. Growth promoting substances, sometimes 
called vitamines, essential for both children and adults, are 
found in the fat of butter, milk, egg yolk, beef fat, cod liver 
oil and whole grains. Others that are soluble in water are 
found in fresh fruits and vegetables. The lack of these 
substances is the cause of such deficiency diseases as beri- 
beri, scurvy, and probably pellagra. 

Acids and Alkalies. Milk, fruit and vegetables are also 
necessary because the alkalies formed during their digestion 
neutralize the acids formed during the digestion of meat, 
fish, eggs and cereals. 

Bulk. Fruit, vegetables and coarse cereals furnish 
much waste material, and these help in the elimination of 
other waste matter and prevent constipation. Water is 
also of assistance for this purpose. 

4 



ECONOMICAL FAMILY DIETARIES 



In the following menus the amounts provided cost 
about Sl.OO per day in March, 1917. They furnish more 
than 10,000 calories and provide sufficient food forgone day 
for 4 people at light work, 4 X 2500 = 10,000 calories 
or 3 people at moderately active work, 3 X 3400 = 10,200 
or 1 family as follows: Man, 3,000 calories 

Woman, 2,500 

Boy of 9 years, 2,000 
Girl of 6 years, 1,400 

Boy of 3 years, 1,300 

10,200 

Where there are children, one quart of whole milk 
should be supplied daily for each child. 

Fresh eggs, fruit and vegetables should be furnished in 
place of part of the cereals and bread, where the income 
allows. 

Amounts and recipes may be halved for two people, and 
increased, by multiplying quantities, for eight to eight 
hundred people. 

Table of weights and measures to be used in ordering 
the following menus for more than four persons: — 



3 teaspoons equal 
16 tablespoons 

1 cup butter 

1 cup flour 
16 ounces 

2 cups 

4 cups 
4 quarts 
8 quarts 
4 pecks 
1 peck apples weighs 
1 peck carrots 
1 peck cranberriss 
1 peck onions 
1 peck sweet potatoes 
1 peck spinach 
1 peck tomatoes 
1 barrel flour 
1 barrel potatoes 



1 tablespoon 
1 cup 
8 ounces 
4 ounces 
1 pound 
1 pint 
1 quart 
1 gallon 
1 peck 
1 bushel 

12 pounds 

12 J^ pounds 

8 pounds 

13 pounds 

13 Yi pounds 

3 pounds 

14 pounds 
196 pounds 
165 pounds 



In these recipes all measurements are made level. 
Measuring cups divided into thirds and quarters are used; 
also tea and table measuring spoons. 

5 



Menu I. 



Material 
Corn meal 
Flour 

White Bread 
Graham Bread 
Crackers 
Lard 

Salt Pork 
Butterine 
Sugar (white) 
Raisins 
Lima Beans 

Fresh cod 

Milk 

Apples 

Potatoes 

Carrots 

Onions 

Caraway Seeds 

Baking Powder 

Coffee 

Tea 

Lemon 

Cinnamon 



Measure 



Weight Calories Cost 



6 ounces 

12 ounces 

12 ounces 

12 ounces 

3 ounces 

tablespoons 1 }{> ounces 

ounces 



cup 
cups 
loaf 
loaf 



1 cup 

1 li cups 

Vi cup 

1 cup 



7 1 

8 ounces 
y^ pound 
3 ounces 
8 ounces 
2 pounds 



1 quart 

2 medium 
4 medium 
4 small 

1 small 

l-u tablespoon 

2 tablespoons 
Vi cup 

2 tablespoons 

Yi teaspoon 



Yi pound 
1 pound 

1 pound 

2 ounces 
yi ounce 
Yj^ ounce 

2 ounces 
y, ounce 



600 

1200 

800 

800 

300 

300 

500 

1700 

1100 

300 

800 

400 

600 

100 

300 

150 

25 



15 



Total 



10,090 



Breakfast 

Cornmeal mush with milk and sugar 

Buttered Toast Coffee 

Luncheon 

Lima Bean Soup Toasted Crackers 

Irish Bread Tea 

Dinner 

Baked Stufted Cod with Drawn Butter Sauce 

Baked Potatoes Carrots Julienne 

Graham bread with butterine 

Apple Dumplings with Lemon Sauce 

Tea with milk and sugar 

6 



Cornmeal Mush. Mix 1 cup cornmeal, 1 teaspoon 
salt and 1 cup cold water and add slowly to 2 \i cups boiling 
water. Boil five minutes and cook over hot water or in 
fireless cooker for three hours or over night. 

Coffee. Put coffee in a cheesecloth bag. pour on 3 }A 
cups boiling water, boil three minutes, let stand ten minutes, 
remove bag and serve coffee with top milk and sugar. 

Lirra Bean Soup. Soak 1 cup dried lima beans over 
night. In the morning drain, add 3 pints cold water, and 
cock until soft. Cook 2 slices onion and 4 slices carrot 
five minutes in 2 tablespoons dripping or pork fat. Add 
2 tablespoons flour, 1 teaspoon salt, 3^4 teaspoon pepper 
and the hot soup. Stir until it boils, add 1 cup milk, 
again bring to boiling point and serve. 

Irish Bread. Mix and sift 1 M cups flour, H teaspoon 
salt, 3-2 tablespoon sugar and 1 tablespoon baking powder. 
With tips of fingers work in 1 li tablespoons shortening, 
add 14 cup raisins cut in pieces, H tablespoon caraway 
seeds, and % cup milk. Mix thoroughly, bake in a greased 
iron frying pan, and serve hot or cold. 

Baked Stuffed Cod or Haddock. Clean fish, remove 
skin, head and tail, and then remove fish in two pieces 
from the backbone. Put 3 slices fat salt pork in greased 
dripping pan. Lay 1 fillet of fish in the pan, sprinkle 
with salt, cover with stuffing, and then cover stuffing 
with the other fillet. Sprinkle with salt, cover with re- 
maining stuffing and with 6 narrow strips of fat salt 
pork, bake about thirty minutes in a moderate oven, bast- 
ing with H cup hot water, and remove to serving dish. To 
fat in pan add 2 tablespoons flour, mix well and add 1 
cup boiling water. Stir until it boils, season with salt 
and pepper and strain around the fish. 

Fish Stuffing. Mix y^ cup cracker crumbs, 2 table- 
spoons melted butterine, ]4 teaspoon salt, ig teaspoon 
pepper, few drops onion juice and 2 tablespoons hot water. 

Baked Potatoes. Wash potatoes, bake in hot oven 
forty minutes or until soft; remove from oven, prick the 
skin that steam may escape, and serve at once. 

Carrots Julienne. Wash and scrape carrots, cut in 
thin slices lengthwise, and then in strips two inches long. 
Cook in boiling salted water until tender. Drain, reserving 
water, add 1 tablespoon butterine and serve at once. 

Apple Dumplings. Mix and sift 1 M cups flour, 1 
tablespoon baking powder and }i teaspoon salt. Work 
in 1 K tablespoons lard with tips of fingers. Add gradually 

7 



?2 cup milk, pat and roll out, and divide in four pieces. 
Pare two apples, cut in eighths, remove core and place 
on the pieces of dough. Sprinkle with 1 tablespoon sugar 
mixed with ]/i teaspoon nutmeg or cinnamon. Cover 
apples with dough, put in buttered pan, sprinkle with 
1 tablespoon sugar mixed with yi teaspoon cinnamon, 
surround with % cup boiling water and bake one-half 
hour or until apples are soft. Serve with lemon sauce. 

Lemon Sauce. Mix 3.2 cup sugar, 1 H tablespoons 
Rour and few grains salt. Add gradually 1 cup boiling 
water stirring constantly. Boil five minutes, remove 
from fire, add 2 tablespoons butterine and 1 H tablespoons 
lemon juice. 

Tea. Scald the tea-pot, put in 1 tablespoon tea, pour 
on 3 cups boiling water, let stand in a warm place five 
minutes, but do not boil. Strain and serve immediately. 



Fish Soup. Cover head and bones of fish with water 
in which carrots were cooked. Add ]o onion, simmer 
one-half hour and strain. Add pieces of fish from the 
head and any remaining from the baked fish. Melt 2 
tablespoons butterine, add 2 tablespoons flour, and fish 
stock with enough water to make 2 cups; stir until it 
boils, add 1 cup milk, and salt and pepper to taste. Sliced 
potatoes may be added if desired. 

To Try Out Fat. Cut fat in small pieces and melt 
over hot water or in a moderate oven until fat is entirely 
extracted Strain and cool. 



Menu II. 





Measure 


Weight ( 


"alori 


Rolled oats 1 


[ 32 cups 


4 ounces 


450 


Bread (white) 


li loaf 


6 ounces 


400 


Bread (graham) 


y2 loaf 


6 ounces 


400 


Corn meal 


1 cup 


6 ounces 


600 


Flour 


2 cups 


8 ounces 


800 


Macaroni 


1 cup 


4 ounces 


400 


Sugar 


2 cups 


1 pound 


1800 


Molasses 


H cup 


3 ounces 


250 


Rutterine J 


. Vs cups 


9 ounces 


1900 


Cod fat 


6 tablespoons 


3 ounces 


600 


Dates 


y> cup 


4 ounces 


400 


Potatoes 


4 medium 


1 pound 


300 


Dandelions 


H peck 


2 pounds 


200 


P-'dS 


1 




75 


Beef (chopped) 


2 cups 


1 pound 


800 


Milk 


1 pint 


17 ounces 


300 


Milk (skimmed) 


1 quart 


34 ounces 


350 


Cheese 


6 tablespoons 


2 ounces 


250 


Soda 


}4 teaspoon 






Clove, allspice, 








nutmeg 


14 teaspoon each 




Cofiee 


J4 cup 


2 ounces 




Tea 


2 tablespoons 


J:i ounce 





Cost 



10,275 

Breakfast 

Rolled Oats with Milk and Sugar 
French Toast Sugar Syrup Coffee 



Luncheon 

Macaroni and Cheese 
Corn Bread 



Tea 



Dinner 

Meat Loaf Dandelions Boiled Potatoes 

Graham Bread and Butterine 

Date Pudding Hard Sauce 

Tea 

Rolled Oats. Add 1 H cups rolled oats slowl.\' to 3 }4 
cups boiling water with 2 teaspoons salt. Boil five minutes, 
cook in double boiler thirty minutes. 

9 



French Toast. Beat 1 egg slightly, add '-2 teaspoon 
salt, 2 tablespoons sugar and 1 cup milk. Strain into a 
soup plate; soak slices of stale bread in mixture until 
soft and cook on a hot greased girddle. Brown on one 
side, turn and brown on the other side. 

Sugar Syrup. Put l^ cup sugar and M cup water in 
saucepan, and boil five minutes. Add 2 teaspoons butter- 
ine. 

Macaroni and Cheese. Cook 1 cup macaroni in 2 
quarts boiling water with 1 tablespoon salt until macaroni 
is tender. Drain and add to white sauce made as follows: 
melt 3 tablespoons butterine, add 3 tablespoons flour and 
1 teaspoon salt. Pour on gradually 2 cups milk, and stir 
constantly until it boils. Add 6 tablespoons grated cheese. 
This may be served at once or baked in the oven covered 
with Yi cup cracker crumbs mixed with 2 tablespoons 
melted butterine. 

Eggless Corn Bread. Mix and sift 1 cup cornmeal, 
J^ cup flour, 4 tablespoons sugar, 1 tablespoon baking 
powder and 2 teaspoons salt. Add 2 tablespoons melted 
shortening, and 1 cup milk. Beat throughly, and bake in 
greased cake pan for 20 minutes. 

Meat Loaf. Mix 1 pound Hamburg steak, y^ cup bread 
crumbs, 1 teaspoon salt, K teaspoon pepper and milk to 
moisten. Shape into a loaf and bake thirty-five minutes 
in a hot oven, basting frequently with J^ cup hot water. 
Remove meat to platter. Brown 2 tablespoons butterine, 
add 2 tablespoons flour and when brown add liquid in 
pan with enough water to make 1 cup. Season with salt 
and pepper. 

Dandelions. Dig the young plants, and pick over, 
removing roots and wilted leaves. Wash thoroughly in 
several waters, and steam until tender, or heat in saucepan 
and boil until tender in its own juices. Chop, season with 
salt and butterine, and garnish with toast points. 

Date Pudding. Melt 1 ^2 tablespoons shortening, 
add 34 cup molasses, 14 cup milk, and ^ cup flour mixed 
and sifted with yi teaspoon each soda, salt, clove, all- 
spice and nutmeg. Add J^ cup dates, stoned and cut in 
pieces. Turn into buttered mould, cover and steam 2 }4 
hours. Serve with Hard Sauce. 

Hard Sauce. Cream \i cup butterine, add Yi cup 
powdered sugar gradually, and flavor with M teaspoon 
lemon extract or H teaspoon xanilla. 

This menu may be varied by using the pound of beef for 
Hamburg steak, rolled steak, beef stew, pot roast, beef in 
white sauce on toast, and beef cutlets. 

10 



Menu III. 

ILLUSTRATING USE OF CHEAPEST PROTEIN FOODS 

Cost 



Flour 

I\arl W'lieat 

Cornstarch 

C« ackers 

Sugar 

Prunes 

Raisins 

Butterine 

Fat 

Salt Pork 

Milk (skimmed) 

Peanuts 

Dried Peas 

Potatoes 

Onions 

Tomatoes 

Corn 

Cocoa Shells 

Yeast 



Measure 
6 cups 
%cup 

3 tablespoons 
6 

1 1 2 cups 

12-15 
K cup 
J{' cup 

6 tablespoons 

2 quarts 
1 li cups 
H cup 

4 medium 
2 small 

Vi can 
yz can 
2 cups 
li cake 



Weight Calories 
1 1 ., pounds 2400 
4 ounces 
^/i ounce 
2 ounces 



5 4 pound 
4 ounces 

3 ounces 

4 ounces 

3 ounces 
1 ounce 

8 ounces 
6 ounces 
1 pound 

4 ounces 
16 ounces 
10 ounces 

4 ounces 



400 

75 

200 

1350 
300 
300 
850 
600 
200 
700 

1400' 
600 
300 
50 
100 
270 



Total 



10,095 



Breakfast 

Pearl Wheat with Raisins 

Hot Rolls Cocoa Shells Peanut Butter 

Luncheon 

Corn Chowder 

Bread and Butterine Peanut Brittle Tea 

Dinner 

Pea and Peanut Cakes Tomato Sauce 

Cinnamon Rolls Norwegian Prune Pudding Cocoa Shells 

Pearl Wheat with Raisins. Bring 4 y cups water 
to boiling point, atld 1 teaspoon salt and Yz cup pearl 
wheat. Let boil gently until water is almost evaporated. 
Cook over hot water or on back of stove, or in fireless 
cooker all day or all night. Add li cup raisins. Reheat 
and serve. 

Cocoa Shells. Boil 1 cup cocoa shells and 6 cups 
water three hours. As water boils away it will be neces- 
sary to add more. Strain and serve with milk and sugar. 



11 



Water Bread. Put 2 tablespoons sliortcning, 2 table- 
spoons sugar, and 1 tablespoon salt in mixing IjowI, add 
2 cups boiling water, and when lukewarm add yeast cake 
dissolved in }i cup lukewarm water. If bread is mixed 
at night, }/i yeast cake is sufficient. If m.ixed in the 
morning, 1 whole yeast cake may be used. Add 3 cups 
flour, and beat well, add 2 cups fiour and mix thoroughly 
with a knife. Add 1 cup flour or enough to knead, mix, 
turn on cloth and knead until mixture is smooth, elastic, 
and bubbles may be seen under the ."^urface. Return to 
bowl, cover, and let rise till double in bulk. Knead, 
shape as biscuit or loaves, put in greased pans, let rise 
again until double in bulk, and bake in hot oven. Bis- 
cuits require about fifteen minutes. Bread requires about 
fifty minutes. 

Cinnamon Rolls. Roll out bread dough H inch 
thick, brush with melted butterine, sprinkle with 2 table- 
spoons sugar mixed with Ji teaspoon cinnamon. Roll 
up like jelly roll, cut in ^i inch pieces, place in pan close 
together flat side down. Let rise and bake in a hot oven. 

Peanut Butter. Put shelled and roasted peanuts 
twice through the meat grinder using nut butter cutter, 
and work until smooth, adding gradually 1 tablespoon 
peanut or olive oil, and 3-3 teaspoon salt to each cup of 
ground peanuts. 

Corn Chowder. Cut a one inch cube of fat salt pork 
in small pieces and try out. Add 1 onion and cook five 
minutes, stirring often that onion may not burn. Add 
2 cups potatoes cut in ^ inch slices, and 1 cup boiling 
water. Cook until potatoes are soft, add 1 cup canned 
corn and 3 cups milk. Heat to boiling point, season with 
}4 teaspoon salt and 34 teaspoon pepper. Split crackers, 
soak in cold milk to cover, and add to chowder. 

Peanut Brittle. Put H cup sugar in frying pan, 
place on fire and stir constantly until melted to a syrup. 
Add li cup peanuts, pour into buttered tin, and mark in 
squares. 

Pea and Peanut Cakes. Soak H cup dried peas over 
night, drain, cover with fresh water, add 2 slices onion, 
6 cloves, 12 peppercorns, bit of bay leaf, 2 teaspoons salt, 
34 teaspoon soda and cook until soft, and water is almost 
evaporated. Rub through sieve, add }4 cup chopped 
peanuts, 3,/^ cup dried bread crumbs, H teaspoon salt, 
14 teaspoon pepper, and milk to moisten. Shape in small 
cakes, saute in butterine or other fat, and serve with tomato 
sauce. 

12 



Tomato Sauce. Melt and brown 2 tablespoons butter- 
ine, add 2 tal)!c>poons llour, and when brown add 2 cups 
tomatoes strained and 2 teaspoons onion juice. Stir until 
mixture boils, and add K teaspoon salt and H teaspoon 
pepper. 

Norwegian Prune Pudding. Pick over and wash 
\i pound prunes, soak one hour in cold water and boil 
in same water until soft. Obtain meat from stones, and 
add to prunes with enouj^h water to make % cup juice. 
Add li cup sugar and a few grains cinnamon and simmer 
ten minutes. Mix 3 tablespoons cornstarch with 4 table- 
spoons cold water: add to prune mixture and cook five 
minutes. Mold, chilb and serve with top milk. 



Peas Porridge. Wash and soak 1 cup green split 
peas over night, drain, put into kettle with 3 cups water. 
Cut 1 large onion and 1 piece celery or toj) of stalk (or 
celery salt) into slices and fry in butterine till golden brown 
Add all to peas in kettle with 1 large slice bread, Vz tea- 
spoon salt and l^i teaspoon pepper. Cook slowly 1 ^2 
hours, put through colander or sieve, return to kettle, add 
^2 cup mashed potato and bring to a boil. It should be 
as stiff as breakfast porridge. 



Stewed prunes may be served instead of Norwiegan 
Prune Pudding. Fish, clams or celery may be substituted 
for corn in the chowder. 



13 



Flour 

Hominy 

Graham Bread 

White Bread 

Sugar 

Brown Sugar 

Molasses 

Raisins 

Butterine 

Dripping 

Salt Pork 

Milk (skimmed) 

Egg 

Cheese 

Salt Fish 

Potatos 

Turnip 

Beets 

Cranberries 

Soda 

Tea 

Coffee 

Junket Tablet 

Ginger 



Menu 

Measure 

2 1 2 cups 

1 cup 

1 loaf 

1-2 loaf 

1 cup 

% cup 

J 2 cup 

H cup 
1 cup 



IV. 

Weight 
10 ounces 
8 ounces 
12 ounces 
6 ounces 
8 ounces 
4 ounces 
6 ounces 
3 ounces 
8 ounces 



5 tablespoons 2 H ounces 
4 ounces 

2 quarts 

1 

4 ounces 
1 pound 

4 medium 1 pound 

1 pound 16 ounces 
li pound 8 ounces 
^/i cup 4 ounces 
1/2 teaspoon 

2 tablespoons H ounce 
y-i cup 2 ounces 

1 
% teaspoon 

Total 10,400 

Breakfast 



Calories 
1000 
800 
800 
400 
900 
450 
500 
300 
1700 
550 
850 
700 
75 
450 
400 
300 
100 
75 
50 



Cost 



Fried Hominy with Brown Sugar Syrup 
Graham Milk Toast Coffee with Hot Milk and Sugar 
Luncheon 



Hot Gingerbread 
Tea 



Baked Cheese Dreams 
Caramel Junket 

Dinner 
New England Salt Fish with W^hite Sauce Salt Pork Scraps 
Boiled Potatoes Mashed Turnips Sliced Beets 
Bread and Butterine Mock Cherry Pie Tea 
Fried Hominy. Put 4 cups water and 1 teaspoon salt 
in top of double boiler. When it boils add slowly 1 cup 
hominy. Stir until thick and cook in double boiler several 
hours or in tireless cooker over night. Turn into baking 
powder boxes rinsed in cold water and leave until firm. 
Cut in slices, saute in dripping until brown on both sides 
and serve with syrup made of % cup brown sugar and ]4, 
cup water boiled five minutes. 

14 



Milk Toast. Melt 3 tablespoons butterine, add 3 
tablespoons flour and when smooth add slowly 2 cups milk; 
stir until it boils, and add 1 teaspoon salt. Dip slices of 
toasted bread one at a time into the sauce, remove to a 
hot dish, and pour remaining sauce over all. 

Baked Cheese Dreams. Spread 8 slices bread with 
butter, cover 4 pieces of the bread with slices of cheese, 
sprinkle generously with paprika, cover with remaining 
bread, cut sandwiches in two and place in a baking pan. 
Beat 1 egg slightly, add K teaspoon salt, H teaspoon paprika, 
few grains cayenne and 1 cup milk, or strained tomato. 
Strain over sandwiches and bake until brown. 

Hot Water Gingerbread. Mix and sift 1 cup bread 
flour, H teaspoon soda, •>4 teaspoon ginger and }(> teaspoon 
salt. Mix M cup boiling water, 2 tablespoons shortening 
and M cup molasses. Add dry ingredients, mix thoroughly 
and bake in buttered muffin pans in a moderate oven. 

Caramel Junket. Put H cup sugar in hot omelet pan, 
stir until melted, add M cup boiling water and cook until 
syrup is thick. Add 2 cups milk, few grains salt, Vz tea- 
spoon vanilla, and set m hot water until lukewarm. Add 
1 junket tablet pounded to a powder, pour at once into 
small glasses, let stand in warm place until firm, then chill. 

New England Salt Fish Dinner. Separate 1 pound 
salt fish in large pieces, cover with cold water and leave on 
back of stove several hours or until tender. Bring water 
to boiling point, drain, put fish on platter, and garnish with 
beets. Cut K pound salt pork in slices and then in dice 
and try out. Serve both fat and scraps in a bowl. 

White Sauce. Put 2 tablespoons of fat or butterine in 
saucepan, add 1 yi tablespoons flour and when smooth add 
1 cup milk. Stir until it boils and season with pepper and 
salt if necessary. 

Boiled Beets. Wash beets, cook in boiling water until 
tender, then put in cold water, remove skins and cut in 
slices. 

Mashed Turnips. Wash and pare turnips, cut in 
slices or quarters, and cook in boiling salted water until soft. 
Drain, mash, and season with butter, salt and pepper. 

Mock Chei'ry Pie. Mix H cup cranberries, Yo cup 
raisins, H cup sugar, 2 teaspoons flour and few grains salt. 
Add li cup water and simmer 3 minutes. Put in plate 
lined with pastry, moisten edge of pastry with water, put 
on upper crust, press edges together, cut openings in top 
crust, and bake. 

15 



Ploin Pastry. Mix 1 cup flour and J^ teaspoon salt. 
Work in }-s cup shortening with tips of fingers and moisten 
v^'ith 14 cup cold v/ater. Roll J^^ mixture to fit a pie plate, 
and roll remainder for top crust. 





Menu 


V. 






UTILIZING SOUR MILK 




M 


easure 


Weight Calories 


Flour 


3 H cups 


15 ounces 


1500 


Graham Flour 


I 2 cup 


2 ounces 


200 


Ryemeal 


Vz cup 


2 ounces 


200 


Corn meal 


li cup 


3 ounces 


300 


Oatmeal 


Mcup 


4 ounces 


450 


Sugar 


1 1^ cups 


M pound 


1350 


Molasses 


M cup 


6 ounces 


500 


Butterine 


V2 cup 


4 ounces 


850 


Salt Pork 




2 \i ounces 


500 


Milk, sweet 


1 quart 


34 ounces 


600 


Milk, skimmed 








sour 


1 lo quarts 


3 pounds 


500 


Eggs 


2 




150 


Mutton Chuck 




1 pound 


1400 


Beans 


1 cup 


K pound 


800 


Potatoes 


4 


1 pound 


300 


Cabbage 


2 cups 


K pound 


66 


Carrot 


H cup 


1 ounce 


10 


Turnip 


M cup 


1 ounce 


11 


Onion 


1 small 


2 ounces 


25 


Bananas 


4 


22 ounces 


400 


Cocoa 


4 ^2 tablespoons 


1 ^8 ounces 


150 


Vinegar 


M cup 


2 ounces 




Soda 


1 }4 teaspoons 






Baking Powder 


2 teaspoons 






Mustard 


1 K teaspoons 






Lemon 


M 




15 


Tea 




14 ounce 





Cost 



16 



Total 10,277 



Breakfast 

Oatmeal, Milk and Sugar 
Griddle Cakes Cocoa Caramel Syrup 

Luncheon 

Baked Beans Brown Bread Cold Slaw 
Baked Apples or Bananas Cottage Cheese Tea 

Dinner 

Irish Stew with Dumplings 
Cottage Pudding Chocolate Sauce Tea 

Catmeal. Put 3 cups \\-ater in top of double boiler. 
When it boils add slowly H cup oatmeal and 1 teaspoon 
salt. Stir and boil until thick and cook in double boiler 
three hours or in firelcss cooker over night 

Sour Milk Griddle Cakes. Mix and sift 1 H cups 
flour, 1 tablespoon sugar, H teaspoon salt, and H teaspoon 
soda. Add 1 cup sour milk and yi egg well beaten. Drop 
by spoonfuls on a hot griddle rubbed over with a piece of 
turnip, cook on one side, when pufTed, full of bubbles and 
cooked on edges, turn and cook on other side. 

Caramel Syrup. Put H cup sugar in hot omelet pan 
and stir over fire with wooden spoon until melted. Add li 
cup boiling water and boil until caramel is dissolved. 

Boston Baked Beans. Pick over 1 cup beans, cover 
with cold water and soak over night. In morning, drain, 
cover with fresh water, heat, and cook slowly until skins 
will burst when blown upon. Drain and put in bean pot. 
In centre bury 2 }4 ounces of salt pork. Put in cup 1 
teaspoon salt, 1 tablespoon molasses, 14 teaspoon mustard, 
li teaspoon soda. Fill cup with boiling water, mix and 
pour over beans, add more boiling water to cover beans. 
Put cover on bean pot and bake slowly six or eight hours, 
adding water as needed. 

Boston Brown Bread. Mix }4 cup each ryemcal 
cornmeal and graham flour, 1 teaspoon soda, and 1 tea- 
spoon salt. Add H cup molasses and 1 cup sour milk 
or li cup water. Mix and steam 3 J/2 hours if in one mold 
or 2 hours if in several small molds. Be careful that 
water does not boil away during the cooking. 

Cold Slaw. Slice cabbage very thinly. Soak in cold 
water until crisp, drain, dry on a towel and mix with 

Salad Dressing. Mix in top of double boiler 1 teaspoon 
each salt, sugar and mustard, a few grains cayenne, and 
1 li tablespoons flour, add 1 egg and mix again. Add 1 hz 
tablespoons butterine, H cup sour milk and M cup vinegar. 

17 



Cook over boiling water until mixture thickens, stirring 
constantly. Strain and cool. 

Cottage Cheese. Heat 1 quart sour milk until luke- 
warm, add 1 quart hot water and turn into a strainer lined 
with cheesecloth. As soon as liquid has drained through, 
pour over another quart hot water and then another. 
C-ather up cheesecloth around curd tt) form a bag and let 
hang until curd is free from whey. Moisten with melted- 
butterine and sour cream if convenient, and add salt to 
taste. Shape in several small or one large ball. 

Baked Bananas. Remove the skin and scrape off the 
outside fibers from the fruit, cut into slices lengthwise and 
sprinkle with sugar. Place in pan and sprinkle with lemon 
juice. Pour in enough water to keep them from burning, 
and bake in a modeiate oven until tender and slightly 
browned, basting with the syrup. 

Irish Stev/. Wipe and cut in pieces 1 pound mutton 
chuck. Put in kettle, cover with boiling water and cook 
slowly 1 hour. Cut M cup each carrot and turnip in small 
pieces and 1 small onion in slices, add to stew and cook 
^4 hour. Add 2 cups potatoes cut in }4 inch slices, put 
dumplings on top, cover and cook 12 minutes. Remove 
dumplings to serving dish, add to stew 2 tablespoons flour 
mixed with 3 tablespoons cold water, stir until it boils, add 

1 teaspoon salt, H teaspoon pepper and serve. 
Dumplings. Mix and sift 1 cup flour, 2 teaspoons 

baking powder, J^ teaspoon salt. Add Vs cup milk or 
water and drop on stew or cook in steamer 12 minutes. 

Cottage Pudding. Rub until creamy 2 tablespoons 
butterine, add gradually ]/i cup sugar, and Yo egg well 
beaten. Mix and sift 1 cup flour, 2 teaspoons baking 
powder and ]4: teaspoon salt, and add alternately with % 
cup milk to first mixture. Turn into buttered cake pan 
and bake 35 minutes. 

Chocolate Sauce. Mix J^ cup sugar, 1 tablespoon 
flour, 3 tablespoons cocoa and a few grains salt. Add 
slowly 1 cup boiling water and stir and cook 5 minutes. 

Cocoa. Mix 1 ^2 tablespoons cocoa and 2 tablespoons 
sugar. Add 2 cups hot water and boil five minutes. Add 

2 cups scalded milk and beat two minutes. The froth 
will prevent the formation of a scum. 



18 





Menu VI. 






Measure 


Weight Calories 


Whole Wheat Fl. 


3ur 3 cups 


12 ounces 


1200 


Corn meal 


1 cup 


6 ounces 


600 


Rice 


1 cup 


8 ounces 


800 


Tapioca 


Is cup 


2 ounces 


200 


Hominy, cooked 


H cup 


1 ounce raw 


100 


Sugar 


1 U cup 


Ji pound 


1600 


Raisins 


1/6 cup 


1 ounce 


100 


Milk Powder 


H cup 


4 ounces 


600 


Eggs 


2 




150 


Butterine 


1 cup 


8 ounces 


1700 


Shortening 


li cup 


2 ounces 


450 


Salad Oil 


4 tblspoons 


2 ounces 


500 


Lamb's Liver an 


d Heart 




1200 


Cheese 


5-4 cup 


3 ounces 


300 


Onions 


8 small 


1 pound 


200 


Apples 


4 medium 


1 pound 


200 


Rhubarb 


1 14 cups 


14 pound 


31 


Potatoes 


4 medium 


1 pound 


300 


Parsley 


Few sprigs 






Vinegar 


2 tablespoons 




Baking Powder 


2 32 tablespoons 




Cinnamon 


li teaspoon 






Cloves 


1.S teaspoon 






Nutmeg 


li teaspoon 


1 





Cost 



Total 



10,231 



Breakfast 

Southern Spoon Corn Bread 

Crust Coffee 



Poached Apples 



Luncheon 

Onion and Cheese Soup Potato Salad 

Baking Powder Biscuit 



D inner 

Lamb's Liver with Rice 
Rhubarb Tapioca Pudding 



Boiled Onions 

Fruit Cookies, 



19 



Southern Spcon Corn Bread. Add 1 cup white corn 
meal gradually to 2 cups boiling water, boil five minutes, 
then add 1 tablespoon butterine and let stand until cool. 
Add 1 teaspoon baking powder, 1 teaspoon salt, 1 egg 
yolk well beaten, H cup cooked hominy, 3-3 cup cooked 
rice, and 1 cup milk. Beat two minutes and add 1 egg 
white beaten until stiff. Turn into a buttered pudding 
dish and bake in a hot oven forty minutes. 

Poached Apples. Wipe, quarter, core and pare 4 
apples. Make a syrup by boiling Yi cup sugar and }/2 
cup water two minutes. Add enough apples to cover 
bottom of saucepan, watch carefully during cooking and 
simmer until soft. Remove and add more apples until all 
are done. If syrup becomes too thick add a little more 
water to keep it of the right consistency. Strain remain- 
ing syrup over apples and serve hot or cold. 

Crust Coffee. Leave pieces of stale brown bread in 
a slow oven until very brown all through but not burned. 
Crush as fine as ground cofi^ee. Boil 1 cup crumbs with 

4 cups water for fifteen minutes. Strain and dilute if 
necessary. 

Onion and Cheese Soup. Melt 2 tablespoons but- 
terine, add 2 tablespoons flour, and pour on gradually 2 
cups water in which onions were cooked. Stir until it 
boils, add 1 cup milk and ^4 cup grated cheese. Season 
to taste with salt and cayenne, and serve very hot. 

Potato Salad. Cut cold boiled potatoes in one-half 
inch cubes, sprinkle with 1 teaspoon salt and ^ teaspoon 
paprika. Add 4 tablespoons oil and mix thoroughly, then 
add 2 tablespoons vinegar, a few drops of onion juice and 
li tablespoon finely chopped parsley. Arrange in a 
mound and garnish with parsley at the base. 

Baking Powder Biscuits. Mix and sift 2 cups flour, 

5 teaspoons baking powder and 1 teaspoon salt. Work in 
2 tablespoons shortening with tips of fingers. Add grad- 
ually ^/i cup water, mixing with a knife to a soft dough. 
Pat and roll to one-half inch in thickness. Shape with a 
biscuit cutter, place on buttered pan, and bake in hot 
oven twelve to fifteen minutes. 

Lamb's Liver with Rice. Wash a lamb's liver and 
heart and boil gently one hour or until tender. Chop 
coarsely, put in casserole in liquid in which it was cooked, 
season with salt, pepper and 2 tablespoons butterine. Let 
cook in oven or on back of stove until liquid is nearly 
evaporated, stirring occasionally. Serve on a platter with 
a border of hot steamed rice. 

20 



Steamed Rice. Put 1 teaspoon salt and 4 cups water 
in top of double boiler. When water boils, add gradually 
1 cup well washed rice. Boil five minutes, cover, place 
over hot water and steam forty-five minutes or until 
kernels are soft. Uncover that steam may escape. 

Boiled Onions. Put onions in cold water and remove 
skins while under water. Drain, put in saucepan, cover 
with boiling salted water, and cook one hour or until 
soft but not broken. Drain, reserving liquor, add }/i cup 
milk, cook five minutes, and add 1 tablespoon butterine 
and salt and pepper to taste. 

Rhubarb Tapioca Pudding. Soak % cup pearl 
tapioca in cold water to cover over night or several hours. 
Drain, put in double boiler, add 34 cup boiling water, 
li teaspoon salt, and cook until tapioca has absorbed 
water. Cut rhubarb in three-fourths inch pieces 
crosswise; there should be 1 H cups. Sprinkle with % 
cup sugar, add to tapioca and cook until tapioca is trans- 
parent and rhubarb is soft. Turn into a fancy dish and 
serve with sugar. 

Fruit Cookies. Cream 2 3-2 tablespoons shortening, 
add }/i cup sugar gradually, then 1/6 cup raisins, stoned 
and cut in small pieces, H egg well beaten, and 1 
tablespoon milk. Mix and sift %c\ip flour, 1 teaspoon 
baking powder, H teaspoon cinnamon, Jg teaspoon clove, 
and li teaspoon nutmeg. Chill, then roll mixture thin, 
cut with a round cutter and bake in a moderate oven. 

Milk. Mix % cup powdered milk with 1 cup cold 
water. When smooth add 3 cups cold water and the milk 
is ready for use and of the same composition as ordinary 
whole milk. 

Apple Jelly. Cover skins and cores of apples with 
cold water and cook until soft. Drain, measure, boil 5 
minutes, add % as much sugar, boil 3 minutes or until 
it jellies on the spoon, and pour into a sterilized glass. 



21 



TYPICAL DIETARY FOR 


A TVS O-YEAR 


OI D CHILD 






Measure 


Weight 


Protein 


Calories 








grams 






Milk- 


1 quart 


34 ounces 


30.0 




628 


Rolled oats 


2y2 tablespoons 


12.6 grams 


2.1 




50 


Orange (juice) 


6 tablespoons 


3 ounces 






36 


Egg 


1 




7.5 




75 


Potato 


1 small 


lYz ounces 


1.3 




50 


Prunes 


4 


1 ; s ounces 


.7 




100 


Butter 


1 tablespoon 


]/2 ounce 


.1 




100 


Sugar 


I teaspoon 


1/6 ounce 






16 


Bread 


3 slices 


2 ounces 


5.4 




150 


Vegetable 


2 tablespoons 


1 ounce 






6 



47.1 



1 211 



A DAY'S DIETARY FOR A CHILD FIVE TO SIX YEARS OLD" 



BREAKFAST 



Fuel Value: 1608 Calories. 

Measure Weight Protein 



Ca!. 



7.30 A.M. 




Oz. 


Grams 




Baked apple, without 


sugar 1 


4.0 




100 


Oatmeal cooked 


1-2 cup 


4.0 


2.0 


50 


Milk to drink and for 


cereal 1 cup 


8.4 


7.5 


150 


Toast 


2 slices 


1.0 


3.5 


100 


Butter 


J^ tablespoon 


0.2 




50 


10.30 A. M. 








450 


Milk 


^^cup 


5.1 


5.0 


100 


Crispettes 


2 


0.4 


1.0 


50 


DINNER 








150 


12.30 p. M. 










Split pea soup 


3/5 cup 


6.0 


6.5 


100 


Croutons (toasted) 


27 


1.4 


3.5 


100 


Spinach 


Yo cup 


4.2 


1.0 


33 


Bread 


2 slices 


1.3 


3.5 


100 


Butter 


Yz tablespoon 


0.2 




50 


Stewed prunes 


4 small 


1.3 


.5 


100 

483 


SUPPER 










5.30 p. M. 










Baked potato 


1 medium 


3.0 


3.7 


100 


Bread 


2 slices 


1.3 


3.5 


100 


Milk 


5/6 cup 


6.4 


5.0 


125 


Creamy rice pudding 


Y cup 


4.4 


6.0 


200 

525 


Total for day 






52.2 


1,608 



'From "Feeding the Family" by Mary Swartz Rose. 

22 



A DAY'S DIETARY FOR A CHILD TEN YEARS OLD" 
Fuel Value: 1900 Calories. Cost:l 14 to 1 V^^ per 100 Calories. 



BREAKFAST 

Orange 
Flaked Wheat 
Top milk 
Milk 
Toast 
Butter 



Measure 

1 large 
% cup 

H t-up 

1 oup 

2 thin slices 
Yz tablespoon 



Wei-.'ht Protein CI. 



Oz. 
9.5 
6.0 
2.1 
8.0 
1.0 
.3 



Grams 
1.7 
3.2 
2.2 

7.5 
3.5 



100 
100 
100 
150 
100 
50 



DINNER 

Hamburg steak 1 ball 

Baked sweet potato 1 

Bread 2 thin slices 

Butter 1 tai)lespoon 

Creamed peas and carrots 2^ cup 

Bread pudding with raisins ^i cup 

Milk % cup 



1.3 
4.5 
1.3 
0,5 
5.0 
6.0 
6.4 



10.0 
2.2 
3.5 

3.5 
4.5 
5.0 



75 
150 
100 
100 

75 
200 
100 



SUPPER 

Potato soup 
Whole wheat bread 
Butter 

Stewed apples 
Molasses cookies 

Total for day 



H cup 

2 thin slices 
Y2 tablespoon 
%"cup 

6 very small 



6.3 


5.5 


150 


1.4 


4.0 


100 


0.3 




50 


5.0 




100 


0.7 


2.7 


100 



59.0 1,900 



23 



GARRISON RATION 



Material Measure Weight Protein Cal- Phos. Iron Total 

Oz. Grams ciuin Crams Grams Cal- 

Grams cries 

Meat 12-20 70. .144 6.72 .0512 1,200 

Flour 41^ cups 18 56. .126 .9 .0072 1,800 

Beans M " 2.04 4.7 .057 .293 .0018 200 

Potatoes 5med. 20. 12 41 .092 .788' .0071 472 

Prunes 4 1.28 .6 .018 .072 .0008 90 

Sugar lineup 3.2 350 

Milk (Evap.) i'tbsp. .5 1.43 .066 .088 25 

Lard ' iH " -64 160 

Butter 1 " .5 .13 .003 .004 100 

Syrup 1 " .32 25 

Totals 145.27 .506 8.865 .0681 4,422 

EXTRAS: 

Measure Weight 
Oz. 

Coffee icup 1.12 

Tea i " .32 

Vinegar or Pickle 16 

Salt 1 tablespoon .64 

Pepper 04 

Cinnamon or Spice 014 

Extract 014 

Baking Powder 8 teaspoons .8 



Fruit Cake for the Trenches. Wash % cup raisins, 
dry and put through grinder with H cup walnuts. Mix 
well, season w'ith salt, shape in 4 small cakes and wrap in 
wax paper. Each cake, 200 calories. 

War Cake. In a saucepan put 2 cups brown sugar, 
2 cups hot water, 4 tablespoons lard, 1 package seeded 
raisins cut once, 2 teaspoons salt, 2 teaspoons cinnamon, 
2 teaspoons clove, and boil 5 minutes. When cold add 
2 teaspoons soda dissolved in 1 teaspoon hot water, and 3 
cups flour. Bake in 2 loaves, in a slow oven, 1 H hours. 
Each loaf, 2,100 Calories. 



24 



RATIONS FOR TROOPS 



Travel ration for troops traveling otherwise than by marching 
and separated from cooking facilities. 





Sufficient for four men. 






Measure 


Weight 


Calories ' 


Corned beef or 


2 cans 


a pounds 


3400 or 


Corned beef hash 


4 cans 


3 pounds 


1000 


Soft bread or 


3 lOe. ioave-s 


4 ' 2 pounds 


5200 or 


Hard bread 




3 pounds 


5400 


Baked beans 


4/5 can 


1 pound 


500 


Tomatoes 


1 can 


2 pounds 


200 


Jam 


3^2 <'UP 


5. 6 ounces 


5(i0 ■ 


Sugar 


134 cups 


9.6 ounces 


1000 


Evaporated milk 


4 tablesjjoons 


i ounces 


100 


Colfee 


114 flips 


4)2 ounces 





Total 



Cost 



10,900 



Haversack or Reserve Ration for one man for one day. 



Bacon or 
Canned meat 
Hard bread 
Sugar 
Salt 
Pepper 



Measi 



K c'"P 



Weiglit 


C 


alories 


12 ounces 




1900 or 


l(i ounces 




1100 


1(5 ounces 




800 


2.4 ounces 




300 


.Id ounce 






.02 ounce 







Total 



Cost 



3,000 



SUGGESTIONS FOR USING THE ABOVE 

Corned Beef Sandwiches. Jam Sandwiches. 

Bacon Sandwiches with toasted bread, fried bacon 
and bacon fat instead of butter. 

Baked Bean Soup. 1 can beans, ]4 can tomatoes, 

1 pint water; boil, and tiiicken with pounded hard bread. 
Tomato Sauce. Tomatoes stewed, seasoned and thick- 
ened with bread crumbs. Use with corned beef hash or 
with corned beef heated in frying pan. 

Mock Molona Stew. Put 1 can tomatoes in saucepan, 
add 6 hard ijiscuits broken in small pieces, salt and pepper 
to taste and cook 10 minutes. In another pan fry 6 slices 
bacon, cut in small pieces and add to tomatoes. 

Bread with Sugar Syrup. Cook J.^ cup sugar and 

2 tablespoons water two minutes. Use with plain bread 
or bread fried in bacon fat. 

25 



HOW TO BUILD AND USE A FIRELESS COOKER 



Reprinted from bulletin of U. S. Department of Agriculture. 

Principle. The principle of the fireless cooker is to 
retain the heat obtained by first boiling the food for a few- 
minutes. The vessel in which it is boiled is then 
placed in the cooker, w'hich does not allow the heat to 
escape. This vessel must have a tight cover and 
be moved from fire to cooker as quickly as possi- 
ble. Otherwise, heat will be lost. Hot soapstones are 
sometimes placed in the cooker with the food when higher 
temperature is needed or longer cooking desired. These 
may be purchased from a hardware dealer at fifty cents each. 

Advantages. 1. Time saving; while food is cooking, 
the housekeeper may be occupied with other duties without 
fear of its burning. 

2. Better foods; many foods thus cooked for a longer 
time at a low temperature have finer flavor and are more 
wholesome than if cooked on a stove at higher temperature. 

3. Comfort; saves working in hot kitchen, keeping up 
fires, w^atching food. 

4. Fuel saving; fire kept up just long enough to make food 
boiling hot before putting in cooker. In summer, the use 
of a fireless cooker with a kerosene stove will result in both 
comfort and economy. 

5. Economy in buying; cheap foods like whole cereals 
bought in bulk, dried vegetables and fruits and inexpensive 
cuts of meat require long cooking, and can be well done 
in the fireless cooker. 

Building the Cooker. Select a tightly built wooden 
box, an old trunk, barrel, large lard tub, or tin lard can for 
the outside container. This must be large enough to allow 
at least four inches of packing all around the nest. A box 
long enough to contain two compartments may be secured. 
If this is done there should be at least 6 inches of packing 
between the two nests, and two cushions to cover each nest 
separately so that one vessel may be removed without 
disturbing the other. 

The Nest. The nest, to contain the vessel of hot food, 
must be considered next. If no hot stone is to be used, 
this nest may be made of strong paste board, cylindrical 
in shape and as snug as possible to allow cooking vessel to 
be moved in and out. If too large, the air space will cool 
the food. The cardboard forming this cylindrical nest 
should be lapped and fastened tightly. If a hot stone is 
to be used, a metal nest must be used. A tin bucket will 

26 



do or better still have a tinner make a galvanized iron one 
deep enough to contain a soapstone and the cooker vessel. 
This metal vessel must be wrapped with asbestos to prevent 
the hot stone from scorching or burning the packing. 

Packing. For packing between the nest and outer 
container some material which heat will not pass through 
quickly must be used. First, line the box or other con- 
tainer with layers of paper to keep out cold air. Lint 
cotton, wool, shredded newspaper, Spanish moss and 
excelsior are good for packing. The packing should first 
be placed in the outside container to a depth of four inches, 
then place the cardl.)oard or asbestos for the bottom of the 
nest. Next place the cardboard cylinder or the asbestos 
covered can and hold steady while pressing the packing 
tightly around it, leaving no air spaces. When this has 
reached the top of the nest, cut a piece of cardboard to fit 
the space, cutting out a circle to open the nest. This 
cardboard cover should be fastened securely to the nest 
by pasted strips of cloth or heavy paper. It is well to make 
a paper cover to keep the cardboard clean and hide the 
pasted strips on top. The space between the top of nest 
and the lid of the outside container must be filled with a 
cushion or pad. Make this the exact size of the space 
and stuff with the packing material. It should be at least 
four inches thick and should fit against the top tightly 
enough to cause pressure when the lid is closed. If a box 
is used, the lid should be on hinges with hook to fasten it 
down. The lid of barrel or lard tub may be fastened by 
means of screw hooks and eyes at intervals around the top. 
If a wooden container is used, it will be more sightly if 
stained or painted a dull, dark brown or green. The 
cooker will be complete when castors have been put on the 
bottom to make it easily moved. 

Food Vessel. For this any utensil which has a tight 
cover and which will fit the nest may be used. There 
should be no air space left to cause loss of heat. A vessel 
having straight sides and having the same depth as diameter 
is best. A special enamel or aluminum fireless cooker 
vessel can be purchased for fifty cents to $1.50 depending 
upon size and material. Aluminum is the best because 
it will retain heat for a longer time. 

USING THE HOME-MADE COOKER. 

Ef^ficient cooking will depend upon retention of heat. A 
small quantity of food will not hold as much heat as a 
larger one and will therefore continue cooking for a shorter 
time. The more nearly full the vessel is of food, the better 
will the heat be retained. 

27 



HOW TO MAKE SOAP 



Soap. Add I can lye very carefully to 3 pints of cold 
water stirring until dissolved, and leave over night or 
until cold. Melt 6 pounds of clean grease, strain through 
cheese cloth, add the dissolved lye gradual!}-, and mix 
thoroughly. Stir until mixture will drop from spcwn with 
the consistency of honey, pour into a pasteboard box 
lined with clean paper and set away until firm; then cut 
in bars of the desired size; Yi pound borax and 2 table- 
spoons of salt may be added to the soap if desired. 



28 



